• Create a daily plan and a weekly schedule; strive to set small, realistic, daily goals, and check your progress regularly.
  • Include fun, enjoyable activities in each day’s schedule and try not to avoid difficult tasks or interactions that have value.
  • Examine your thoughts and challenge negative self-talk; work to replace negative, self-defeating thoughts with positive ones.
  • Allow yourself to experience your feelings; keep a journal to help process your emotions and thoughts. Identify at least three things that you are grateful for before you go to bed each night.
  • Focus on your unique characteristics; work to develop your strengths.
  • Develop a support system; keep in touch with friends and family. Find ways to support others; offer a listening ear to a friend, do something kind for someone else or care for a pet.
  • Keep active and exercise regularly to ease tension and help with relaxation. Consider yoga, deep breathing, progressive muscle relaxation, or an activity that that you find restorative.
  • Avoid substance use. Reflect on underlying motivations for consuming alcohol, and consider more constructive ways of addressing feelings of sadness.
  • Eat balanced, nutritious meals; try not to skip meals. Develop a consistent sleep schedule; aim to obtain eight hours of sleep each night and avoid napping during the day.
  • Seek professional help if your depression persists or if you are feeling hopeless, afraid, or suicidal.


Coping with Depression
Supporting Someone with Depression